Whether weight loss is your goal or not, we’re willing to bet you’ve given some thought to the power of protein and whether protein supplements can help you reach your goals.
We get it; time is tight and quick fixes, like a protein supplement, are easy, convenient, and ready to go when you are. But, are they really necessary? We’ll help you answer this question in this piece.
What is Protein?
Protein is one of the three macronutrients (alongside carbohydrates and fats) that are essential for keeping your body functioning well (1). Protein is involved in literally every cell in your body! Supporting muscle growth may be its claim to fame, but protein also plays a crucial role in hormone regulation and enzymes that control your metabolism and more (2).
Protein comes in many whole food forms. If you follow a variety filled, whole-food diet, your protein needs are likely met through your food alone. After all, protein is found in both animal and plant based foods, ranging from chicken and lean beef to eggs and cottage cheese and beans, nuts, and seeds (3).
But, if you have specific health goals, like gaining muscle or losing weight, adding in protein supplements may be helpful.
Fun fact: MyFitnessPal users in the United States who want to lose weight get 24% of their calories from protein.
Natural Protein Sources: Can You Get Enough from Food?
While the protein trend is strong, most Americans are meeting their needs from a variety of protein sources in the diet (2, 4). A lot of the food you eat has some protein (3).
Traditional whole food protein sources like chicken, lean beef, and dairy foods may come to mind, but that doesn’t mean you can’t meet your protein needs from a predominantly plant-based diet (3).
Here’s a quick review of natural food sources of protein (3):
Animal-Based Proteins (3):
- Lean meats: chicken, pork, turkey, beef, lamb
- Dairy foods: cottage cheese, milk, yogurt, cheese
- Eggs
Plant-Based Proteins (3):
- Beans and lentils
- Nuts and seeds
- Whole grains
- Nutritional yeast
- Soy foods: tofu, tempeh, and edamame
The beauty of including a variety of whole-food protein sources to meet your goals is that they also provide essential nutrients (3). While the plant-based protein options tend to be higher in dietary fiber, an important nutrient that most Americans aren’t eating enough of, the animal-based protein sources often provide more minerals, such as iron, choline, and zinc (3, 7).
This doesn’t mean one is better than the other. Instead, think of it as an invitation to eat a variety of protein choices in your diet. This will help balance your total nutrient needs for the day depending on the protein choices you make.
About the Experts:
Liz Shaw MS, RDN, CPT is a nutrition expert, four-time cookbook author, freelance writer, and early nutrition pioneer in the field of fertility nutrition. She is the president and owner of the USA-based nutrition communications and consulting firm.
Emily Sullivan, RD is a food data curator at MyFitnessPal. She earned her bachelor’s degree and completed her dietetic internship at The Ohio State University, and obtained her culinary arts degree from Johnson and Wales University.
How Much Protein Do You Really Need?
Protein needs are individual, meaning your specific age, gender, fitness level and lifestyle come into play (3). With this in mind, protein intake recommendations are based on the Recommended Dietary Allowance, or RDA for short, that covers the essential needs of a healthy person to prevent muscle loss (5).
On average, most adults need about 0.8 grams per kilogram of body weight (or about 0.36 grams per pound) (5). Keep in mind this does not account for your workouts though.
RDA for Protein Based On Gender & Age (5)
For Men
- 14-18 years old: 52 g/kg body weight per day
- 18+ years old: 56 g/kg body weight per day
For Women
- 14-18 years old: 46 g/kg body weight per day
- 18+ years old: 46 g/kg body weight per day
Remember, these ranges do not factor in exercise or specific weight goals. The recommended dietary protein for people who exercise is closer to 1.4 to 2 grams per kilogram of body weight (or about roughly 0.6-1 gram/pound) (8). Someone who weighs 150 pounds probably needs about 95 to 136 grams of protein per day if they work out.
If math isn’t your strong suit, don’t worry. Take a peek at the MyFitnessPal Macro Calculator to get a better idea on what your personal protein goals may be. The app will also automatically give you a protein recommendation when you finish registration based on your age, sex, goal, and activity level.
Protein Supplements for Muscle Growth: Do They Help?
Protein provides support for total body health (2). First of all, protein supports muscle recovery after a workout (9). This helps with repairing and rebuilding muscles to promote lean muscle growth (9).
But, that’s not all protein is good for. It’s also essential for wound healing and surgical recovery, (10). While recovery post-op would be tightly regulated by your medical team down to the gram, when it comes to your resistance workouts, protein recommendations are typically expressed as looser range (8).
For instance, aiming for 0.25 grams of protein/kilogram body weight immediately after a strength workout, which is about 20 to 40 grams of protein, helps optimize performance and recovery (8).
Simple protein-rich foods can easily add up to that amount. For example, a 150-pound woman needs about 17 grams of protein after a workout, which you can get through 1-cup of Greek yogurt or an egg omelet made with 2 large whole eggs and 2 large egg whites (11, 12, 13).
Most sports nutritionists recommend getting a quality source of protein within the first 30 to 60 minutes following your workout (8). Whole-food protein sources, like that Greek yogurt, aren’t always as convenient when exercising on-the-go. That’s where protein supplements come into play and can aid your muscle growth when you’re tight on time.
The protein supplement market is booming, with powders, bars, shakes, and even chips available at the store. It’s important to do your homework and choose brands based on their quality of ingredients and how your body tolerates them. For example, some sugar substitutes used in protein supplements may cause tummy troubles.
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Protein Supplements for Weight Loss: Are They Effective?
Protein also increases satiety, also known as the fullness factor. This means you’re less likely to mindlessly munch when you eat enough protein at meals and snacks. High protein diets can actually help with fat loss while preserving fat-free mass on a reduced calorie diet (14).
Since protein supplements for weight loss, like shakes and bars, are often high in protein, they may come in handy. They’re compact, calorie-controlled options. But, it’s important to read the ingredients. Some brands have large amounts of added sugars and/or oils, adding calories yet little solid nutrition. Over time, this could potentially make your weight loss goal more challenging (14). Consider adding one of these 9 dietitian-reviewed protein bars to your shopping cart.
But only noshing on high protein bars will not yield the long-term results you’re likely hoping for. Choose a variety of whole foods like lean meats or beans, fresh fruits and vegetables, and whole grains, combined with high-quality protein supplements only when necessary (3).
On average, MyFitnessPal users in the United States who have a weight loss goal consume approximately 24% of their calories from protein. Since 1 gram of protein contains 4 calories, a member eating 1400 calories per day with a goal to lose weight is getting on average 83 grams of protein.
Too Much of a Good Thing: Can Protein Supplements Be Harmful?
While protein is essential, too much of it may not be the best for your health either (15).
Eating too much protein can negatively affect metabolism and gut comfort, especially when combined with an unbalanced diet (15). Case in point, eating too much protein from processed foods like protein supplements such as bars and chips, may cause you to go over your calorie goal for the day.
Plus, eating more animal protein than you need may lead to kidney stones in some people, a serious condition that can put you in the hospital (15).
And then there’s the elephant in the room—saturated fat and heart health. The saturated fat content of some protein sources may also come with a higher risk for cardiovascular problems and colon cancer (15).
When it comes to protein supplements, many products are often manufactured with sugar alternatives, such as non nutritive sweeteners like sucralose. These sugar alternatives have a big impact on gut health. They can bring on some side effects like digestive discomfort, bloating, constipation, and diarrhea (16).
If you’re wondering how much protein is in fact “too much”, catch up in this deep dive.
Final Thoughts: Do You Need Protein Supplements for Your Goals?
Most adult Americans are meeting their recommended protein needs through a well-balanced diet, making protein supplements not necessary (2, 4). With that said, everyone is unique.
People who engage in regular fitness and have goals for muscle growth or weight loss may benefit from some protein supplementation (8). After all, it does offer a quick source of nutrition after a workout.
Keep in mind these supplements should be used to enhance protein intakes, not replace whole food protein sources routinely. Not all protein supplements are created equal, so choose the brand that works best with your personal health goals and that you can best tolerate (you don’t want to feel bloated your entire workout!)
Get started today by using MyFitnessPal to track your current protein intakes. This will help you gauge if a protein supplement may help you reach your fitness and weight loss goals quicker.
How MyFitnessPal Can Help
When you set up your MyFitnessPal account, you provide some information. Think: age, sex, activity level, and goal. We use this information to give you a customized macro—and protein—daily goal recommendation.
As you log your meals and snacks, you can see how close you’re getting to the protein goal, and make adjustments (or pull back the reins!) as needed.
The post Protein Supplements: Do You Need Them? appeared first on MyFitnessPal Blog.
